Wednesday, 18 January 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Skill Work:

10 Handstand shoulder taps*

1:30 Rest

 

4 Rounds for quality

*Advanced: handstand shoulder taps

Intermediate: handstand head taps

Beginner: Box handstand shoulder taps

 

Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 15 minutes of the following:

2-4-6-8-10…

Wall walks

8-16-24-32-40…

Calories biked

 

For score

 

 

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Monday, 09 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

6:00 Minute Bike Test

 

For score

Compare to Wednesday, 27 July 2022

 

…Rest 10:00, partner up*, then…

 

30 Calories rowed

20 Calories skied

1:00 Rest

 

3 Rounds for time

*Equal work required

 

 

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Saturday, 07 January 2023

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Skills Test:

2:00 Max effort chest to bar pullups

 

For score

 

Conditioning:

1-2-3-4-5-6-7-8-9-10

Thrusters (115/78)

2-4-6-8-10-12-14-16-18-20

25′ Shuttle runs

 

For time

(15:00 cap)

 

 

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Wednesday, 04 January 2023

Join us this Friday, 06 January for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

As many rounds and reps as possible in 15 minutes of the following:

50/40 Calories row

…then…

10 GHD Sit-ups

1-2-3-4-5-6-7…

Power cleans (185/123)

 

For score

 

 

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Saturday, 31 December 2022

Join us TODAY for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Conditioning:

“2023”

Partner WOD*

10 rounds of:

20 Calories row

23 Calories bike

 

For time

*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.

 

Skill:

20-15-10-5 rep rounds of:

Toes-2-bar

Strict handstand push-up

 

For time

(15:00 cap)

 

 

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Friday, 30 December 2022

Join us this Saturday, December 31st for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

1 Squat snatch (135/93)

3 Clean and jerks (135/93)

30 Double unders

 

For score

 

Core:

50-ft Axle bar front rack walking lunges (130/90)

20 GHD sit-ups

50-ft Axle bar front rack walking lunges

…rest 1:30, then…

20 GHD sit-ups

50-ft Axle bar front rack walking lunges

20 GHD sit-ups

…rest 1:30, then…

50-ft Axle bar front rack walking lunges (130/90)

20 GHD sit-ups

50-ft Axle bar front rack walking lunges

 

For time

(15:00 cap)

 

 

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Monday, 19 December 2022

.Join us this Friday, December 23rd for a FREE trial day!

No fitness experience needed. We can modify everything!

Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

Partner WOD*

1:00 Max d-ball cleans (100/70)

1:oo Rest

1:00 Max kettlebell deadlifts (72/53)

1:oo Rest

1:00 Max ski for calories

1:oo Rest

 

2 Rounds for total score

*Each partner does 30 seconds of max reps each movement

 

Strength:

Every two minutes on the minute, complete

1 Deadlift*

 

For heaviest load

 

*Athlete starts with 40% of their 1-rep max deadlift, for first 5 sets, add 10%.

After 80%, add 5% every two minutes until failure.

 

 

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Friday, 16 December 2022

Wonderful Christmas party!! We loved having everyone who came, and missed all those who could not be here!!

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

15 Push jerks ( 95/63)

12 Chest to bar pull-ups

9 Sumo deadlift high pulls (95/63)

 

5 Rounds for time

(13:00 cap)

 

Strength:

Overhead squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

 

For quality

 

 

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Monday, 12 December 2022

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

21/18 Calories rowed

15 Kettlebell swings (53/35)

9 Plate facing burpees

3 Strict handstand push-ups

 

3 Rounds for time

(12:00 cap)

 

Strength:

Bench Press

With a repeating 2 minute clock, perform the following rep rounds…

5-4-3-2-2-1-1-1-1-1

 

For max load

(20:00 cap)

 

 

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Tuesday, 06 December 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like! No experience required!

Join us this Saturday, December 10, at 6pm for our potluck Christmas party!

 

Conditioning:

Every 2:30 minutes, complete the following:

12 Shuttle runs

14 GHD Sit-ups

 

6 Rounds for total work time

 

…Rest 5:00 then…

 

Every 2:30 minutes, complete the following:

15 /12 Calories ski/row*

2 Rope climbs (13′)

 

6 Rounds for total work time

*Athlete must ski for 3 rounds and row for 3 rounds

 

 

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Friday, 18 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

50 Deadlifts (135/93)

40 Shoulder to overhead (135/93)

30 Front squats (135/93)

20 Power cleans (135/93)

10 Thrusters (135/93)

 

For time

(20:00 cap)

 

 

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Wednesday, 02 November 2022

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

Conditioning:

“WOD on Earth Did We Get Into?”

3-person team WOD, equal work required

As many reps as possible in 12 minutes of…

9-15-21-27-33-39-45…

Alternating dumbbell ground to overhead (50/35)

Pull-ups

Synchronized stationary overhead plate lunges (45/25)

 

For score

 

Strength:

Shoulder Press

Every 3 minutes on the minute, for 15 minutes, perform

10 Reps at 60% 1-Rm

 

For quality

 

 

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Tuesday, 01 November 2022

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

 

Skill:

10 sec. Handstand hold into 10 strict handstand push-ups

10 sec. Ring support hold into 10 strict ring dips

10 sec. Handstand hold into 8 strict handstand push-ups

10 sec. Ring support hold into 8 strict ring dips

10 sec. Handstand hold into 6 strict handstand push-ups

10 sec. Ring support hold into 6 strict ring dips

10 sec. Handstand hold into 4 strict handstand push-ups

10 sec. Ring support hold into 4 strict ring dips

10 sec. Handstand hold into 2 strict handstand push-ups

10 sec. Ring support hold into 2 strict ring dips

 

For time

( 15:00 cap)

 

Conditioning:

42-30-18 rep rounds of:

Deadlift (155/103)

Box overs (24/20″)

 

For time

(12:00 cap)

 

 

 

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Wednesday, 26 October 2022

Join us this Friday, Oct 28th for a FREE trial class! No experience needed!

Conditioning:

15 Wall ball shots (20/14)@(10/9′)

4 Shuttle runs (25′)*

 

10 Rounds for time

(15:00 cap)

*1 shuttle run equals one 25′ length

 

 

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